Low FODMAP Pumpkin Spiced French Toast Muffins



SERVES 6 (2 muffins per serve)

French Toast Muffins

16   low FODMAP bread*
0.75   canned or fresh pumpkin puree (make fresh from Japanese pumpkin or Kabocha squash) (about 300g fresh pumpkin)
310   low FODMAP milk
6   egg
1   vanilla extract
2   pure maple syrup*
2   brown sugar
1   ground cinnamon*
0.25   ground nutmeg*
0.25   ground ginger*

Cinnamon Streusel Topping

4   dairy free spread (olive oil spread or butter) (cold)*
70   gluten free all purpose flour*
3   brown sugar
0.25   ground cinnamon*
0.125   ground nutmeg*

To Serve

3   pure maple syrup (add a drizzle when serving)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.


  • large mixing bowl
  • standard muffin tray (12 portion)

Low FODMAP Pumpkin Spiced French Toast Muffins

PREP IN 2 HR COOKS IN 25 MIN SERVES 6 (2 muffins per serve)
FEATURED IN Baking, Breakfast, Christmas, Vegetarian Options

These low FODMAP pumpkin spiced french toast muffins make a delicious low FODMAP breakfast! Plus they are easy to make, and freeze well. I love topping these muffins with a drizzle of maple syrup and they go great with a side of banana and bacon.

Recipe note: These muffins work better with slightly stale bread. If you have fresh bread in your kitchen, leave it unwrapped on the bench for a couple of hours or pop into a warm oven for a few minutes.

FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free

Nutrition per serve

    | |
Calories 533
Fat 15.5g
Saturates 3.4g
Protein 17.1g
Carbs 80.3g
Sugars 27.8g
Fibre 3g
Salt 0.7g
Iron 5mg
Calcium 188mg
Calories 533
Fat 15.5g
Saturates 3.4g
Protein 17.1g
Carbs 80.3g
Sugars 27.8g
Fibre 3g
Salt 0.7g
Iron 5mg
Calcium 188mg
Calories 522
Fat 19.1g
Saturates 3.4g
Protein 12.2g
Carbs 74.2g
Sugars 31.9g
Fibre 5.1g
Salt 0.5g
Iron 2.2mg
Calcium 187.2mg
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  1. If needed, prepare the pumpkin puree. Deseed, peel and cut the pumpkin into cubes. Weigh and then place in a microwave proof bowl with a couple of tablespoons of water. Cover and cook in the microwave for 7 to 10 minutes until soft. Drain off most of the liquid, and puree using a blender (be careful not to burn yourself).
  2. While the pumpkin cooks, cut the gluten free bread into 2cm (0.8 inch) cubes. Make sure you grease your muffin tin well otherwise the french toast will stick! Divide the bread in half, then press half of the bread gently into the wells, leaving space for the egg mixture and more bread.
  3. Once the pumpkin has been pureed, add the rice milk (lactose free milk or low FODMAP milk), eggs, vanilla extract, maple syrup, brown sugar, and spices (cinnamon, nutmeg, and ground ginger). Blitz in the blender for 10 seconds until well mixed.
  4. Then pour half of the wet mixture over the bread in the muffin tray (try and get that layer of bread well covered). Add the next layer of gluten free bread and shape into muffins. Pour the remaining mixture over the bread (make sure all the bread is soaked in mixture). This gets a bit messy! You might want to clean the top of your muffin tray with a paper towel. to mop up excess liquid. Cover the muffin tray tightly with cling film and place in the fridge to chill for 2 hours or over night.
  5. About 15 minutes before you want to cook the muffins, bring your muffin tray out of the fridge. Pre-heat the oven to 180ºC (355ºF) bake function. While the oven preheats, make your cinnamon streusel topping. Mix the cold dairy free spread (olive oil spread or butter), gluten free flour, brown sugar, cinnamon and nutmeg in a medium sized bowl. Mix with a fork until the dairy free spread (olive oil spread or butter) breaks up, then rub the mixture between your fingers until there is no visible flour, and you have small moist doughy lumps of varying sizes (from sandy grains through to pea sized balls).
  6. Evenly sprinkle the muffins with the cinnamon streusel and pop them into the oven for 20 to 25 minutes. Remove once golden and the centers are cooked through (a wooden skewer should come out relatively clean).
  7. Enjoy warm with a drizzle of maple syrup. For a more filling breakfast try adding a low FODMAP serve of banana or a side of bacon.

    Freezing tip: These muffins freeze well. Just pop them into a sealed container or air-tight plastic bag. Reheat in the microwave for about 1 minute until warm.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Buy a gluten free plain flour or gluten free all purpose flour. The one I used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.

Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area. Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup. Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.